DATE: 2024-04-27

AO: rumble

Q: Frodo

PAX: CDC, Frodo

FNGs: None

COUNT: 2

CONDITIONS:60 degrees, nice.

WARMUP: 15- forward arm circles, 20- 4 count scissor kicks, 30 second plank, 20- 4 count scissor kicks, 30 second plank.

THE THANG: 20- block press, 20- overhead block press, 20- hands to Heaven, run halfway around the school. At halfway stop for 20- big boys, 20- American Hammers, 20-

side to side heel touches. Run back to start and rinse and repeat for 2 laps around the school.

Mosey to Dunvegan for Partner Run/ Work 3 Rounds.

Round 1 100 hand release merkins

Round 2 200 plank jacks

Round 3 200 hands to Heaven

Mosey to the hill at Ridgeland with a stop for 100 big boys.

Take the hill run with escalating reps of jump squats. 1, 2, 3, 4, 5 reps. Mosey to start for 20 block leases and 20 dips to finish.

MARY:

ANNOUNCEMENTS: Anniversary May 18. Capes for Kids fund raiser/ race. http://www.thecarehouse.com/capes-for-kids-run

PRAYER REQUEST: Traveling PAX, PAX taking new jobs, Wee Man’s M on mission.

BOM:Frodo

MOLESKIN: We covered nearly 3 miles and pushed our arms and core as well. Glad to CDC arrive as I had started a mental debate as to how much of the workout to attempt if I was solo. A brief American Pi sighting as well on the pre run.